We blame sugar for everything: hyperactivity, cavities, diabetes, weight gain, and even our bad mood. Does sugar deserve its negative rap, or have we made it out to be more of the bad guy than it really is? Read on to find out the truth behind sugar facts and myths, just in time for the holidays. Plus: Take our quiz to discover your sugar IQ…

What exactly is this heavenly sweet substance we call sugar? Let’s break it down scientifically: Sugar is a sweet-tasting substance classified as a simple carbohydrate that is extracted from sugar cane and sugar beets. Simple carbohydrates are digested quickly when eaten and can cause blood sugar spikes and crashes if eaten alone, which could easily be the cause of candy binge-induced stomachache. Complex carbohydrates like starches and fiber, on the other hand, are digested slowly and do not cause such problems. The white, crystalline sugar found in many a kitchen is sucrose, a simple carbohydrate. This sugar is a disaccharide (two-sugar molecule) made up of the two monosaccharides (one-sugar molecules) glucose and fructose.

Table sugar, and the sugar you find added into many candy bars and desserts, is a non-nutritive substance. This means that although it provides calories (4 calories per gram) it doesn’t provide any nutrients.

One teaspoon of sugar provides about 15 calories, which may not seem like a lot, until you realize that most sweet treats have teaspoon upon teaspoon of the sugary stuff. But you don’t have to avoid all desserts. Added sugar, like the kind found in cookies, is different than natural sugar, which is found in produce. Fresh fruit and some veggies do contain fructose, a monosaccharide sugar. However, fresh produce also provides many vitamins, minerals, water, fiber and sometimes protein, along with disease-fighting phytochemicals. In contrast, packaged junk foods will provide only fat and extra calories. So the next time your sweet-tooth starts to act up, toss that strawberry-flavored lollipop and reach for a bowl of fresh berries instead.

In a perfect world we’d always turn to fruit for dessert, but there are times when sweet treats must play a role in our lives, especially around the holidays. After all, Thanksgiving wouldn’t be Thanksgiving without pumpkin pie! Is sugar really all that bad? As far as your waistline goes, it doesn’t have to be. Make sure to count sugary desserts as part of your caloric intake, and view that slice of pie as a treat, not an everyday occurrence. But if you’ve got the weight thing under control, should you be worried about how sugar reacts in your body? The effects of sugar on the body have been researched and debated for years, and here is what the research has concluded:

Sugar Facts and Myths

- Sugar makes children hyper: MYTH.Consuming large quantities of sugar may give children a quick surge of energy, but no studies have concluded that sugar has a direct effect on hyperactivity. Energy doesn’t necessarily equate with hyperactivity. It could just be the excitement of the holidays or birthdays that makes children so excited, not necessarily eating too much sugar. In fact, consuming too much sugar can actually cause you to have less energy. When you OD on the cookies, insulin overreacts to surging blood sugar levels and takes too much sugar out of the blood, leaving you feeling dizzy, ill, and lightheaded.

- Sugar rots your teeth: MYTH. When it comes to cavities, it’s not how much sugar that’s in the food that matters, it’s how long the food stays on your teeth. Sticky foods cause the most harm to the teeth as they allow for prolonged acid production by bacteria. That being said, drinking gallons of soda a day will have a detrimental effect on your pearly whites, even though it’s not sticky. Drinking water with your meals and brushing and flossing right after eating helps decrease the risk of cavities.

- Sugar causes obesity: MYTH. We all know what causes obesity – eating more than you burn off. Carbohydrates like sugar supply four calories per gram, no matter if they’re simple or complex. Protein also provides four calories per gram, while fat provides nine calories per gram. Too much of any kind of food (whether it’s a sweet treat like chocolate or non-sugar food like oatmeal) can lead to excess weight gain and obesity.

- Sugar causes diabetes: MYTH. Many factors play a role in diabetes, including genetics and obesity. After eating any food, including sugars, blood sugar levels rise and the hormone insulin must carry this extra sugar to the body’s cells for storage and energy usage. In diabetes, not enough insulin is produced, either due to a dysfunctional pancreas or insulin being used improperly, caused by insulin-resistant cells.

All in all, sugar is not the enemy we’ve thought it was, but too much sugar is not exactly your best friend either. A little sugar is great on your Bran Flakes in the morning, but consistently over-indulging on desserts will wreak havoc on your body. The holidays may be an excuse for your children (and we know you sneak ‘em too) to gorge on sweet treats. But when it comes to your day–to-day health, your best bet is to get your sugar fix from fresh, nutritious foods like fruits and veggies. So this holiday season, limit yourself to small portions of your favorite treats, enjoy all that the season has to offer, and then focus on eating sensibly every day.

What’s Your Sugar IQ?

Sugar and spice and everything nice...that's what little girls are made out of, right? Actually, too much of the sweet stuff could be giving you BIG problems, namely with the scale. Being smart about your sugar intake can help you cut hidden calories and make better food choices. Take this sugar IQ quiz.